Fatty Fish to Berries, These 5 Foods are Identical to the Long-Life Eating Pattern

Illustration of healthy food for a long life. (Freepik)

JAKARTA - Experts who study longevity (longevity) dedicate their careers to understanding how humans can age healthily. However, an interesting question arises, what do they actually eat every day?

Three experts, two doctors and one nutritionist share the foods they regularly consume to maintain health and longevity. Interestingly, the selected foods have similarities. Foods rich in fiber, antioxidants, protein, and healthy fats.

Here are 5 foods that are almost always on their weekly menu, as reported by the website

1. Fatty Fish

To prevent inflammation and the chronic diseases that often accompany it, Hillary Lin, a doctor who specializes in longevity, makes fatty fish a regular part of her diet.

This type of fish is known as the best source of omega-3 fatty acids. According to Lin, omega-3 (EPA and DHA) is one of the best natural supplements to help reduce inflammation and maintain the health of the body's cells.

He uses the acronym SMASH to remember the types of fish that should be prioritized, namely salmon, mackerel (bloated), anchovies (terri), sardines, and herring.

The five types of fish are high in omega-3 but low in mercury. In addition, they are widely available in canned form that is practical so that it is easy to consume anytime. Lin admitted that he always keeps a lot of quality canned fish at home to eat with green vegetables.

2. Green Vegetables

Green vegetables are also a must-have food for longevity experts. According to nutritionist Melanie Murphy Richter, green vegetables such as arugula, kale, radicchio, and broccoli are rich in folate, magnesium, and plant compounds that help the process of cell repair and detoxification of the body.

This vegetable also contains natural nitrates that the body converts into nitric oxide. This compound helps lower blood pressure and improve vascular health.

Nitric oxide is important for long-term health because it plays a role in maintaining the function of vital organs, including the brain.

Green vegetables can be enjoyed raw in salads or cooked in a simple way, for example, stir-fried with olive oil and garlic.

3. Fermented Food

Fermented foods are also an important part of these experts' diets.

Richter said he regularly consumes fermented foods such as kimchi, sauerkraut, and miso because they are good for the gut and immune systems.

Meanwhile, doctor Meena Malhotra added fermented milk products such as yogurt and kefir to her weekly menu. According to him, these foods are beneficial for increasing immunity, helping metabolism, and even supporting brain health as you get older.

Kefir is one of the favorite snacks because it is easy to consume and has more probiotic variations than regular yogurt.

Fermented foods are rich in probiotics that help maintain a balance of good bacteria in the gut. A healthy gut microbiome is associated with lower inflammation, better nutrient absorption, and healthier aging processes.

4. Nuts and Seeds

Nuts and seeds are also often included in the menu of longevity experts.

According to Malhotra, he regularly consumes walnuts and chia seeds because they contain healthy fats that are good for the heart and brain.

Richter also eats a variety of nuts and seeds every day, such as walnuts, pistachios, chia, flaxseed, and pumpkin seeds. These foods provide a powerful combination of healthy fats, fiber, minerals, and plant proteins that are good for long-term health.

Research shows that eating a handful of nuts and seeds every day is associated with a 22% lower risk of death. Nuts and seeds can be added to salads, smoothies, yogurt, or oatmeal.

5. Berries

Berries are also a favorite food of longevity experts. According to Malhotra, berries contain polyphenols that help reduce oxidative stress, one of the main causes of aging.

Lin added that in addition to fresh berries, the frozen or freeze-dried version also provides the same benefits and is more practical to store. This fruit is rich in antioxidants that are good for brain health.

Research shows berries can help prevent cognitive decline and neurodegenerative diseases as we age.

In addition, berries also have the potential to help prevent various diseases such as metabolic disorders, heart disease, chronic inflammation, and some types of cancer.

How to Eat Like a Long-Lived Expert

In addition to choosing certain foods, these experts also share some simple habits they do to maintain health.

1. Prioritize plant-based protein

Richter suggests choosing plant-based proteins more often, such as lentils, black beans, nuts, and seeds. Plant proteins help meet amino acid needs without overly stimulating the cell growth processes associated with aging.

2. Eat fiber and protein first

Lin suggested a simple strategy called food sequencing. The recommended eating order is fiber, protein, fat, and carbohydrates. Carbohydrates such as rice, bread, pasta, fruit, or sweet foods should be eaten last. This helps slow down the absorption of sugar and prevent blood sugar spikes.

3. Consume a variety of foods

Consuming a variety of plant-based foods in a week helps maintain gut microbiome health and reduce inflammation.

4. Start with small changes

According to Malhotra, dietary changes should be made gradually. Changing the entire diet at once is often difficult to maintain in the long term.

If viewed as a whole, the eating patterns of longevity experts are actually quite simple. More natural foods, especially from plants, as well as rich in nutrients that are important for the body. It is believed that these small habits that are consistent can help maintain health until old age.